“Monday 4.9.2018 + VBC Olympic Lifting Class @ 6:35 pm”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

Vagabond Olympic Lifting Class on Monday, April 9th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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1. Vagabond Next Beginners Class on April 30th, 2018:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.

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2. Vagabond Mother Day Workout on Sunday, May 13th, 2018 @ 9:00 am:
This will be our 4th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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3. Vagabond Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$15 cash in advance or account charge

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4. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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5. Kettlebell Kitchen At Vagabond:
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).

The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/

Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds
30 Seconds of Banded Good Mornings

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg/Upper Body Pull/Core + Conditioning
A1. Front Squat, 1-2 reps x 3 sets, rest 1 minute.
2 Second Lowering Phase, Eccentric Week 4
Suggested % would be about 80-85% of 1RM, last time tested was April 10th, 2017
A2. Standing Cable Row, 8-10 reps/each arm x 3 sets, rest 1 minute.
A3. DB External Rotations, 8-10 reps/each arm x 3 sets, rest 1 minute.
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B. 4 Sets of the following @ Hard Effort of the following:
45 Seconds on/15 Seconds off of each movement of:
Ball Slams
Assault Bike
KB Goblet Squats
Rest 45 seconds between each set
So you will perform 45 seconds of ball slams, then rest 15 seconds, 45 seconds of assault bike, rest 15 seconds, 45 seconds of goblet squats, rest 45 seconds, and that is one set.

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Power Clean or Squat Clean Cluster, 1.1 @ 80% of best snatch x 4 sets, rest 1 minute between sets.
B1. DB or KB Half Kneeling Press, 10-12 reps/each arm x 2 sets, rest 45 seconds.
B2. DB External Rotations, 8 reps/each arm x 2 sets, rest 45 seconds.
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C. 4 Sets of the following @ Hard Effort of the following:
45 Seconds on/15 Seconds off of each movement of:
Russian KBS
Row
Wall Balls
Rest 45 seconds between each set
So you will perform 45 seconds of kbs, then rest 15 seconds, 45 seconds of row, rest 15 seconds, 45 seconds of wall balls, rest 45 seconds, and that is one set.

C. Competition Phase
Lower Body Squat/Core or Jump + Oly Clean + Single Leg/Posterior Chain + Set Conditioning Low Intense
A1. High Bar Back Squat, 5 sets of 3 reps @ 80% @ 3 second lowering phase(keep to this tempo), rest 1 minute between sets.
A2. Half Kneeling Pallof Press, 5 reps/each way with 1 second pause x 5 sets, rest 1 minute between sets.
B. Squat Clean Cluster, 70%, 1.1.1 x 3 sets, rest 10 seconds between clusters, and rest as needed between sets.
C1. Overhead Fat Barbell Walking Lunges, 8 reps/each leg @ desired weight by athlete @ suggested moderate weight, rest 1 minute between sets.
C2. Standing Broad Jump, 5 reps x 3 sets, rest 1 minute between sets. Reset every jump, this is Jump Training, not Plyometric.
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D. Conditioning of the following:
7 Sets of the following @ Mod Effort of:
AMRAP 2 Minutes of the following:
6-8 Chest to Bar Pull-Ups
4-6 Cal Assault Bike
3-5 Hang Squat Cleans @ 115/75 lbs
Rest 60 Seconds between sets

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